Try This Interval Training On Treadmill Workout To Lose Weight Faster Than Traditional Treadmill Workouts
Working out on a treadmill can be a horrible way to lose fat fast. Working out on a treadmill can be an excellent way to lose fat fast. Which one is it? Both! If you approach your treadmill workout with the mindset that you’re going to spend an hour walking at a medium pace while maybe reading a book or the latest issue of Men’s or Women’s Health then that’s not the best way to lose fat fast. But, if you do an interval training on treadmill workout then you are going to get great results and lose weight much quicker!
Next time you go to the gym, take a look around at those on the treadmills, elliptical machines and bikes. Chances are you will see maybe a few actually “working out” while you will also see a handful simply going through the motions. Sure, there are definitely health benefits to strolling along as many do, but those just putting in the time are going to need to put in a lot more time than those who go to the gym with a plan to work.
Bottom line, you can get much greater benefits by doing an interval training on treadmill workout than you can by doing a steady state cardio training on treadmill workout.
Training On A Treadmill
As mentioned, there are different approaches to working out on a treadmill. The two most common ways to train on a treadmill are by doing intervals and by doing steady state cardio.
Steady state cardio is where you walk at a medium pace for a long period of time, usually about 1 hour.
Interval training alternates between levels of high intensity with levels of rest or low intensity lasting about 1/2 an hour.
Performing High Intensity Interval Training On A Treadmill
The most effective approach to interval training on a treadmill is HIIT.
- H – igh
- I – ntensity
- I – nterval
- T – raining
It is very important to incorporate all of the aspects of HIIT when doing interval training on a treadmill, or anywhere else really. You must put in a (H) high amount of (I) intensity to get the benefits. If you do not push hard enough (running/sprinting) on these high intensity intervals then you are actually better off walking at a medium pace for a longer period of time.
Not to be overlooked is the (I) interval aspect. Yes, you want to train hard and at a high intensity during that interval but when it comes time for the rest interval you should not push it.
You might assume that since a high level of intensity is good for one interval then a medium level of intensity must be even better than a low level of intensity for the other interval. Not true.
You want the low intensity interval to be a resting period so that you can push even harder during the high intensity interval.
An Interval Training On Treadmill Workout
Here’s a video demonstrating the best interval training on treadmill workout:
Warm up – Walk for 5 minutes at a low-medium pace.
- Sprint – 45 seconds
- Walk – 45 seconds
- Repeat intervals for 10 – 20 minutes
Cool down – Walk for 5 minutes
As mentioned in the video, you can run anywhere from 8-12 mph but you want to make sure to alternate that with an easy walk at about 3.5 mph or whatever is comfortable to you.
Workout Variations For Interval Training on A Treadmill
To me, there is no doubt that high intensity interval training treadmill workouts are the way to go when trying to lose weight fast. However, you should mix up the interval lengths every now and then. Not the intensity, just the time spent on each interval.
To get the most out of your interval training treadmill workouts you can vary the interval times on different days. Here’s an example:
- Monday – alternate intervals of 45 seconds — Walk 45 seconds / Run 45 seconds
- Wednesday – alternate intervals of 60 seconds — Walk 60 seconds / Run 60 seconds
- Friday – alternate intervals of 30 seconds — Walk 30 seconds / Run 30 seconds
You can do these types of workouts 3 to even 4 times a week but you need to be careful and watch for signs of over-training.
NOTE: If you add in 10 – 20 minutes of traditional cardio on a bike or elliptical machine after doing one of these HIIT treadmill workouts than you’re going to seriously melt the fat away.
Checkout my article on how much cardio to lose weight to see an illustration of how adding in steady state cardio after an HIIT session really burns fat and helps you lose weight much quicker.
UPDATE: Since I originally posted this article, there has been a new cardio workout to hit the scene. It takes ANY treadmill workout to the next level, hype-alert ;). But seriously.
The new workout book is called Visual Impact Cardio and it was written by Rusty Moore. I wrote a review about it and I even documented 8 weeks of following it in real time on a different site (http://visualimpactcardioreview.net).
It’s definitely worth a look if you’re looking for the “best” interval training workout that you can use on a treadmill, bike or whatever your favorite cardio machine is.
Mark
June 11, 2011 @ 6:39 pm
Great article. Too many well intentioned people who go to the expense of buying a treadmill never get the most out of it. Unfortunately, no one has ever told them about interval training. While I have owned two treadmills of my own, I’ve also used them in gyms. I’ve never seen anyone in a gym doing interval training in a gym. That kind of makes me believe the instructors in the gyms are totally unaware of the concept as well. The folks selling treadmills and the manufacturers would be doing their clients a big favor if they would provide some information on the right way to use the equipment.
Kevin
April 1, 2012 @ 4:10 pm
Very good point Mark. I think I’ve only seen 2 or 3 different people doing interval workouts … and one of those was on a bike and not even a treadmill. Unfortunately for me, I need to use a bike for my interval training because the treadmill aggravates my knee too much, but if it didn’t I would probably prefer the treadmill.
Dave - Not Your Average Fitness Tips
June 12, 2011 @ 4:04 pm
Interval training is definitely the way to go. For too many years I used medium intensity cardio and ended up losing muscle along with fat. HIIT helps lose fat and preserve muscle. Low intensity can add to the calorie burn as well afterward. Nice tips for utilizing the treadmill, thanks!
Kevin
April 1, 2012 @ 4:11 pm
Yeah Dave, that’s really a pretty awesome combo to setup your intense workouts right before a lower intensity workout. Thanks for the comment!
Mike
June 13, 2011 @ 1:57 pm
I tried this on a stationary bike and I definitely got a better cardio work-out. However I find circuit training gives you the best overall fitness results for the time spent. Probably a combination of both is the best choice as long as you alternate harder workout days with easier ones.
Kevin
April 1, 2012 @ 4:13 pm
I have heard a lot of people who do really like circuit training. Personally, I prefer lifting weights and then doing cardio to maximize muscle building and fat burning separately. But when it comes to being “in shape” circuit training definitely does get the job done.
April
June 20, 2012 @ 5:52 am
I was excited to find your site when searching for HIIT and general workout info. I like your straightforward, no nonsense approach to exercise and diet/nutrition. It’s refreshing to have information that is for the “common man/woman”. 🙂
Now, with that said . . . I tried the HIIT at my gym on the treadmill. I completely understand your direction about the speed (intensity) for both intervals BUT, (and I feel like an idiot asking this) what if even 8 just seems superfast? I’m not an inexperienced runner indoors or out but, for some reason 8 – 9 seemed extremely fast and made me nervous. Are treadmills different? Should I add incline? Or, is this something that I will simply adapt too over time?
Thanks for your input!
Have a great day!
Gail
August 30, 2012 @ 1:02 am
Hi Kevin, after years of doing nothing and piling on the weight I have started going to gym. I am 48yrs old and weigh 129kgs. I started with a personal trainer who concentrated on weights but my back stayed in agony. After 2 months I quit and started going to gym on my own. So now I walk for 20 mins and cycle for 10. At the moment 30 mins is all I can manage. Any advice on the way I should walk or cycle to burn fat and build muscle? I am healthy in every respect apart from the weight.Thanks, Gail.
Kelly Knight
February 21, 2013 @ 4:51 pm
Should the treadmill be at an incline for this or is this based on no incline.?
Thanks!
Marilyn
March 12, 2013 @ 11:49 am
Hi, I would like to try this HIIT workout on my treadmill but I can’t run bad knees, even sprinting hurts. Is there any way to do this HIIT workout using incline and speed while still walking?
Michael
June 25, 2013 @ 5:00 am
I love HIIT, the boredom even with music and tv on long runs is de-motivating. I also read a lot of information recently that short bursts has been proven to burn more fat and leave muscle in tact. Putting in HIIT, weights then effectively a warm down run is currently a really nice workout.
FatBoy_Hec
February 16, 2017 @ 5:23 am
So I started doing this type of work out and I enjoy it.
My question or comment is, because I haven’t seen it anywhere.
I run for 2 minutes and walk for 1 minute. I get my heart rate to 160 and it comes down to 138 on the resting portion.
Should I cut down on my running?